corvid

I had an arm wrestle with my mate angus last night, hes never beaten me before, so you can imagine my shock when I lost

Anyhow, turns out hes been on the free weights, so, due to my defeat, I went out today and bought a set of those 20kg cast iron dumb bells.

What is the best way to use them to gain more strength and mass? (no. of reps etc.) How long will it take to see the difference?

And what exercise do you have to do to get the forearm muscles to be more defigned?

cheers

mo,s scoobymonster

hi mate id start off with standing single arm dumbell curls. then id get a straight bar and do wide arm curls making sure you take the bar slowly down and up just under your chin remembering to keep your elbows close to your body as possible. then id finish with one arm concentration curls.
as to sets id do 3 sets of 10 mate and start off light go to heavy.well this is what i did to get definition and mass in my arms at 16.5''

kammy

Sound advice, also try some precher curls, which involves you resting the back of your arm (palm facing the sky,) on say 60-70 degree bench. It does not involve lifting massive weights, a novice would lift around 6-10kg weight dumbell. This is not a great definition, if your going to go for it, try reading a book by Bill Pearl. It has great instructions. Eating well is a must, feed those muscles with protein and decent amounts of carbs, or you will shrink. Plus remeber the results will be in the long run, not the short, say a couple of months atleast
kam, used to be 15" and still shrinking They will be back after the exam period

moses

free weights are the way and eat loadsa porridge


bicep curls and forearm raises mate back the way and front way


as in your finger tips facing u when u raise the bar to your chin and also fingertips facing the otherside when u do the same

and also get the barbells and do curls while raising the top of the hands to your shoulder( top as in fisting and side of wrists position

thats a good excercise and also watch over the top stallones movie one of my all time faves when i was a kid

ozzy

Arm wrestling involves shoulder, back and chest muscles too. I would suggest you do an upper body circuit rather than focusing on biceps. If you want to win at arm wrestling you need a strong upper body and not just big biceps.

Mix in some bodyweight exercises like press-ups and pull-ups to build strong back, chest, shoulders and arms.

1. Close Press-ups (targets triceps) - make a triangle with your thumbs and pointing fingers
2. Normal Press-ups (targets arms, shoulders and chest) - hands shoulder-wide apart
3. Wide Press-ups (targets chest) - hands out wider than shoulder
4. Easy Pull-ups (targets biceps and lats) - palms facing you
5. Marine Pull-ups (targets forearms, biceps and upper back) - palms away from you
6. Climbers Pull-Ups (targets arms and back) - one palm facing away, the other towards you and your body facing down the bar

You can vary the above by taking a narrow, normal and wide grip on the bar to target different parts of your arms and back.

Once the pull-ups get too easy, you can start hanging the dumbells off your waist.

Stefan

milo

for arm wrestling, it's *mostly* about grip, forearm strength and technique.

at the end of the day, you can bicep curl and reverse curl all you want, but NOTHING will build your arms, forearm strength and grip like raw deadlifts.

as for the technique? thats practice.

corvid

I'm pretty good at arm wrestling, arms are around 13" ATM so not small.
Just need to pump 'um up a bit

milo

in that case.. work your triceps. they're 2/3rds of your upper arm and what determines the size WAY more than biceps.

do HEAVY close-grip bench-press and weighted dips for triceps.

and do deadlifts, as they're an overall mass builder.

yoza

Arm wrestling has little to do with biceps.

So curling wheather it be free weights or otherwise is not important.

Arm wrestling is mainly a chest, shoulder, traps operation. (In that order)

Remember the only way to win an arm wrestle guarenteed is with a left hook !

J4CKO

iTrader: (1)

Just avoid the male bonding type stuff, if you want to hold his hand, just do it.

andypugh2000

Be carefull that your bones are strong enough

clicky

CC

w a n k yourself silly

chris - 18.5 inch right arm, 13 inch left

Bubba po

Yoza is correct.

TelBoy

Well, sorry to disagree, but it's shoulders, forearms and biceps, with lats to a degree. Chest doesn't come into it, and traps only very, very slightly.

super_si

For get bicep work, arm wrestling is technique and grip power basically. Anything that works the hands.

Deadlifts, plate curls, barbell curls, standing deadlifts, standing Db holds, handing from a bar as long as you can etc.


Just to add i know two people who made it into top 10 in the world at it
S

Neverguess

I knew you would be in here

TelBoy

Hey, i gotta pass on the experience of many a drunken evening when people have wanted to "av a go wiv da big bloke"..!!

Si - true, it's grip power, but that comes from forearm training, with biceps for the turning leverage, and the shoulders for a pivot. "Technique" also involves training isometrically, as if you're up against somebody good, an arm wrestle can last ten minutes or more, and that's when the lactic acid starts to kick in!

super_si

Why is it bi's? Surly be tri's because your pushing? against a force

TelBoy

Nope. Triceps just extend the elbow. There's none of that in arm-wrestling - at least none that i've seen!!

66 Blue

forget all the weights crap, just copy sly stalone in "over the top" remember that technique he does.... works every time especially in the movies!!!

kammy

LOL....over the top, you know blue 66 whos the daddy at this sport